3 sets of:
15sec. iso goblet squat hold at mid range + 6-8 goblet squats @ controlled tempo
rest 30-60sec.
6-12 single arm (floor) press - each side - choose a variation that is challenging in that rep range with the weights you have available
rest 60-90sec.
9min AMRAP of:
12 alt. goblet rev. lunges
6 Burpee over DB/KB
12 low hang Snatches (6 each arm)
6 Burpee over DB/KB
3 sets of:
10-20 sec. iso. goblet squat hold at mid. range
+6-10 goblet squats @31x0
rest 1-2 min
3 sets of:
5-8 single leg rom. DL @31x1 (each side)
rest 30 sec. between legs
3 rounds of:
1 min s.a. hang C+J
1 min alt. lat. lunges
1 min push ups
1 min s.a. suitcase marching
3 sets:
4-6 Front foot elev. Split squats (each side) with 2x3sec. iso hold (mid range on eccentric + bottom pos.)
- heavy but perfect form; increase reps or weight slightly, if you did already 6 reps -
rest 2-3 min
3 sets:
4-6 BB Snatch grip rom. DL with 2x3sec. iso hold (mid position on concentric + bottom pos.)
- heavy but perfect form; increase reps or weight slightly if you already did 6 reps -
rest 2-3 min
3 sets of:
4-8 (def.) push ups with 2x3sec. iso hold (mid range on eccentric + bottom pos.)
- increase by 1 rep or use a band or plate to add resistance if you already did 8 reps -
rest 2-3 min
3 sets:
30-40s ME Goblet Squats directly into 30s ME jumping Lunges
40s controlled Bent over reverse flys (use small plates, light DBs or water bottles)
rest 60s